training Archives - Page 6 of 10

Cycling in the cold

November 22, 2015January 20, 2015 by tejvan

Usually when the temperature dips close to zero, I take it as a good excuse to have a rest or at least do some perfunctory training rides on the rollers. But looking at this weeks long range weather forecast, this would have entailed quite a long lay-off – so it is a case of needs must. I went out on Saturday with a balmy 3 degrees, but by the time I reached Henley my Garmin was saying -0.5. At this kind of temperature, my hands get cold no matter how many layers I wear. There is also the risk of ice on road. It’s tough cycling in the cold, especially for the skinny hill climbers.

snow

On Sunday I went out again – the temperature was 2-3 degrees, but I still came across some icey patches on a quiet road near Leafield, which could have been dangerous.

The science of cycling in the cold

Cycling in very cold weather is very different and it will have a big impact on your body.

When your body temperature is colder than usual, the body responds by restricting the size of the veins. (It does this to conserve heat near vital organs – known as peripheral vasoconstriction ) This makes blood flow slower than usual. It means that:
- Hands, feet and extremities more likely to be cold. If you keep your body warm, it will be easier to keep feet warm.
- It’s harder to cycle. One reason you’re slower when cold is that there is less blood being pumped around your body. With less oxygen you’re bound to be slower.
Cold temperature inhibits aquaporins in various places throughout the body, including the brain and kidneys so that less water is taken up by the cells. Therefore kidneys respond to cold by passing urine quicker through the body. (according to first year med student) This is why on a cold day, you’re more likely to be looking for suitable trees to relieve yourself. It’s also a time when the colour of your urine is not a guide to dehydration. Because you’re going to the toilet more often and not absorbing water as quickly, you can be more dehydrated than you imagine.
You burn more calories keeping warm. Cold weather cycling is good for those looking to burn calories, more energy is used in keeping warm. It is important to keep eating enough to maintain enough fuel. The last thing you want to do is to ‘bonk’ in the cold weather.

Tips for cycling in the cold

Avoiding the ice

The worst feature of cycling in cold weather is the danger of hitting some ice. If you hit any ice, at the slightest of angle, you will be nursing a sore knee before you can even start saying ‘ I wish they had gritted the roads.’ The benefit of two hours cycling in the cold are soon lost if you spend the next three weeks with damaged knee. To avoid ice, I suggest:

Sticking to main roads – A and B roads – bus routes are usually a safe bet.
Be careful of unexpected damp / cold patches.
Be particularly careful about going from a road to a pavement / cycle path
Personally, I try to be extra cautious on cycle paths because they invariably haven’t been gritted like roads
When cycling on A roads, you still have to keep your eyes peeled for unexpected blocks of ice, e.g. where someone washed their car the night before.
Don’t ride in the gutter where ice is more likely, but keep a good distance into the road. This can be difficult on busy A roads.
The problem is that you can become over-confident because you can cycle for 50 miles ice-free but then on some back road you hit the ice, where you least expect it.

Keeping Warm

Yesterday, I had several layers on, including thermal layers, but, was still cold on returning after a three hour ride. Somehow it just seeps into your body after a while. I should invest in a really proper winter jacket, but I prefer to go for several thermal layers – Merino wool makes a good mid-layer.
With poor circulation in my extremities, I couldn’t manage without my hot pads. (they create a self-contained heat of about 60 degrees) I’ve been putting a pair in my socks and (when really cold a pair between a glover liner and the bigger ski gloves). In winter I can use them pretty quick, but at 60p a packet I feel it’s money well spent.
Ear warmers. A thin hat which covers forehead and ears is essential. I have used a Craft windstopper hat (wiggle link) which is quite warm – great for keeping ears warm too. I used to have a neoprene hat, but that had a tendency to be sweaty.
I recommend layers of fleece and merino wool. Be careful of cheaper materials which aren’t fully breathable – they can leave you with a cold sweat, which is the worst.
Don’t be reluctant to wear two pairs of shorts or at least some thermal winter shorts. There are some parts of the body, you don’t want to be de-frosting.
To keep feet warm, make sure you don’t restrict blood supply by wearing too many tight-fitting pairs of socks in small shoes.
If hands and feet get cold, try just get some circulation back in. I wiggle my toes and fingers (like playing the piano)
Keep the wind out. Some material to keep out the winter is essential. Be wary about heavy duty Goretex layers, they claim they are breathable, but, that can be dubious, I find I end up sweating like anything, which can make you susceptible to cold. Though they have improved in recent years
Being prepared for a breakdown. For winter rides, the last thing you want to have to do is to stop and mend a puncture. It is a good reason to get best puncture resistant tyres. But, it could still happen. A spare layer is a good idea, hotpads are useful if I had to take gloves off to mend a puncture.
Going out at 11am – 12am is probably best time. Usually warmer than after sunrise.
In Croatia I was boiling the water for my water bottles. The heat didn’t last too long, but, for the first hour, it was still nice to take a warm drink to help warm up the insides rather than water which is 0 degrees.

Looking after bike

With all the salt on the road, I used a custom heavy duty winter chain lubricant. It is specially designed to protect components from the corrosive effect of salt.

Wind chill factor

Be careful when it’s windy. I found out this in Croatia when it was very cold wind. Also, cycling creates its own wind chill factor, which is great for hot weather (cycling is much more bearable than running in hot weather). But, it means we get cooler quicker. For instance in calm conditions at -29°C a well clothed person is in little danger, a light wind of 10mph gives the same effect as a temperature of -44°C when exposed flesh can freeze in a minute or so. A breeze of 25mph gives an equivalent of -66°C . (cold air science)

Overall, when cold, you do go slower.

Related

Getting ready for new season

November 22, 2015January 19, 2015 by tejvan

In the hill climb season I was using all the modern training gadgets – power meter, heart rate monitor, interval sessions – all expertly guided by coach Gordon Wright. Since the end of October 2014, my only training tool is miles completed.

After intense intervals, it’s a refreshing change just to go out and do nothing more than clock up miles onto your virtual mileage log (Not quite as much fun as pencilling in the old Cycling Weekly pull-out mileage log – but that’s modern life for you.)

Training Zones

I’ve been cycling 20 years, but I’m still not sure what those training zones of level 2, level 3 and level 4 are. I think my winter training could best be described as ‘plod along and hope for the best’.

But, all good things come to an end, and before you know it the 2015 season is looming rapidly into view. The relaxed months of winter giving way to the very different threat of start sheets, entry deadlines and trying to switch over your power meter with incompatible bottom brackets.

Time trial bike

I haven’t touched my time trial bike since racing up Long Hill, Buxton CC last September. But, with the roads reasonably dry, I thought I would risk it and take the new machine out for the first run of the year.

After three months of getting comfy on my winter training bike, the TT bike is a bit of a shock to the system; it really is a very different bike.

The first impression is a reminder of how TT bikes are not designed for comfort – how did I ever do six hour training rides on TT bikes last year? I’ve come to the conclusion that winter core training – which involves 1 minute of holding the ‘plank’ position once week, is really insufficient.
The second impression is that this bike is really fast compared to winter training hack.
My third impression was that I can’t see my Garmin because my very thick winter gloves are blocking the view. Probably just as well.

That’s the one consolation for riding the TT position, you can get an extra 3-4 mph without any seeming effort. The hard memories of trudging around the Yorkshire Dales at 13 mph seem mercifully in the past.

I didn’t want to venture onto any quiet roads – too much danger of ice or even worse muddy water to get my new bike dirty. So I took the B road to Watlington which is often used for club 10 mile time trials. Since I was riding a time trial bike, the only sensible thing seemed to be to do a time trial. Why not? I’m sure all that level 1.5 over winter has left me in great stead for a quick 10.

Failed New Year resolutions

November 22, 2015January 16, 2015 by tejvan

It was hard coming back from Croatia. It may have been cold and windy. But, unless it rained all day, it was sunny – clear sky, clear roads and great mountain vistas.

sea-rd — If this doesn’t make you get on your bike, I don’t know what will

Britain is just grey and damp by comparison. Even when it’s not raining, the roads are wet. I do love cycling in Britain, but only as long as I can complain about things like the weather.

I went out last Sunday and independently, two people told me – what a great day for cycling it was. I thought this slightly ironic because I knew that when they said – ‘it was a great day for cycling’ – they had absolutely no intention to do any cycling themselves. One chap was sitting in a nice comfortable, centrally heated petrol station, the other chap momentarily got out of his centrally heated car. At least they were being friendly towards cyclists, I’ll take that in any form.

I suppose a great day for cycling in January, primarily means it isn’t raining like cats and dogs. It was also 5 degrees above zero, so I guess I shouldn’t complain. But, I couldn’t quite share their enthusiasm for the ‘perfect day’ of cycling. If this is cycling heaven, I don’t want to go to cycling hell.

Failed New Year Resolutions

I only made one New Years resolution – stop complaining about being over geared and buy a compact chain set. Alas, not only have I hopelessly failed in my New Year’s resolution , I’ve managed to make it worse.

I researched a compact chain set, but got put off about spending £30 on a chain set when I realised I would have to buy a new bottom bracket too. The problem is I don’t want to spend £50 on better gear ratios because I’m saving up to buy a £800 custom skin suit. – Don’t try to understand cyclists, because we don’t make sense.

When my mobile bike mechanic came round, I wanted to use up a Dura Ace cassette that has been sitting around the bike shed for literally decades. A nine speed Dura Ace cassette is one of those things you can’t throw away, but also you can’t use. Therefore, I asked him to put it on my winter training bike (9spd). In fact it wasn’t actually 9spd, it was so old the cassette was 8 speed (either that or I lost a ring in the 12 years of sitting around doing nothing). 8sp Dura Ace !? – I didn’t realise I was that old myself. That cassette could have been sitting there for over 10 years. Anyway, the Dura Ace cassette is no longer languishing on the shelf, but is proudly on my winter training bike; it goes well with the Tiagra group set.

Tips on using cycle rollers

November 22, 2015January 12, 2015 by tejvan

Rollers are good fun, the minutes fly by and it’s a great way to improve your cycling fitness and cycling skills from the comfort of your own garage. (However, for reasons which may become apparent later – don’t use rollers in your greenhouse…)

With a set of rollers you don’t have to worry about the weather or going out in the dark. There’s always some way to keep yourself ticking over.

Reasons to get some rollers

1. Look outside at the weather

You can practise high cadence pedalling. Consistently pedalling 100rpm takes considerable concentration. There are different opinions about optimum cadence, but it’s a good skill to have the ability to cycle higher cadence and a nice fluid pedalling style.
You can try to maintain a straight line on the rollers. This is almost impossible to do, but you can spend hours trying to do it.
If you ever ride the track, rollers make excellent practise in terms of both bike handling and high cadence pedalling.
It’s marginally more fun than a turbo. This is probably the main reason I bought a set of rollers. I though I might be marginally more likely to do indoor training sessions with rollers than a turbo. When I just had a turbo, I used to max out at about 30 minutes. Last winter I did a couple of two hour sessions on my rollers – including one at threshold pace on TT bike. I’m not sure how I managed that though.
You can practise trying to take off a jacket whilst still pedalling on the rollers. This is much more tricky than it may sounds. But, if you’ve ever used rollers, you will know it is no easy task of changing clothes whilst still pedalling away. So far I have only fallen off my rollers three times – twice because my discarded jacket got caught in my rollers.

Do you need rollers and a turbo?

If you want to do all your training indoor, you probably do. Turbo for high intensity, big gear efforts. Rollers for developing smoother pedalling style and helping indoor hours pass quicker.

Tips on Using Cycle Rollers

If you’ve never used cycle rollers before, it’s a bit like learning to ride a bike all over again. When you first get on – you can become nervous about letting go. It seems really difficult – as if you are cycling on ice. But, when you finally let go and cycle normally, you wonder what all the fuss was about in the first place. Before you know it you are riding with one hand and seamlessly shifting all over the rollers.

Cycling in Croatia

November 22, 2015January 3, 2015 by tejvan

I’ve spent the past few days cycling in Croatia, near Dubrovnik. A couple of days were unpleasantly cold – zero degrees and a biting wind. However, there have also been quite a few mild days. The cycling is a big contrast to England. If you avoid the main coastal trunk road, you end up cycling on very quiet, mountain back-roads. It is incredibly hilly, but the views stunning and very little traffic. I haven’t seen anyone else cycling in this part of the world. I saw one category 2 climb had a total of 4 participants on Strava.

On leaving the hotel, my usual route involves climbing 140 metres in the first mile, including some nasty 20% gradients. So much for a gentle warm up. It’s like starting off every ride with a climb up Pea Royd Lane. It’s not the kind of training I usually do at this time of the year. But, despite tired legs, it is great fun. The other day I did 36 miles and managed 1,500 metres of climbing. It’s hillier than the Bristol South megahilly. As usual I’m left wishing for a compact chainset; it is my New Year Resolution to buy one and stop complaining.

But, apart from being slightly over-geared it is a real joy cycling here in Croatia.

I shall just add a few photos which say enough.

The sea

Buckden and the foot of Park Rash

November 22, 2015December 26, 2014 by tejvan

In the end, I did a nice steady 60 miles on Christmas Day. It was a rare December day, when the weather was as good as it gets. The early morning sun made the Wharfe Valley look very attractive. It was a steady ride up the dale, with frequent stops to take photos.

After two hours, I got to the foot of Park Rash. I was in two minds whether to climb up to the top. There may have been a good view from top, but after 50 metres, I did a u-turn. – I got some great presents, but all I really wanted for Christmas was a compact chainset. The 39*25 is too high for this time of the year.

If I had strained every sinew in the body I could have hauled the winter tank up to the top. But, I didn’t feel like it. It turns out you don’t have to start training for October hill climbs the previous December.

I went as far as Buckden and then, with a tailwind behind me, I picked up the pace for the return leg. I came across another rider, Matt from Baildon. Matt had started even earlier and had been as far as the top of Fleet Moss – impressive for Christmas Day and also proving – there’s always someone who will have done more training than you. But, the sight of a fellow cyclists, seemed to galvanise me into cycling a bit faster . With the wind behind you, it can be a great ride down the valley from Buckden to Burnsall and to Ilkley. There were only a few cars on the road, and the valley flew by.

60 miles and four hours. So no epic training ride, like the vainglorious promises of a few days ago. But, it was a pretty good ride, and back just in time for Christmas dinner.

Photos from Yorkshire Dales

My Christmas training plan

November 22, 2015December 23, 2014 by tejvan

I’ve heard on the best authority – no less than Sir Bradley Wiggins – that the key to being the best cyclist is to make sure you do a five hours training season every Christmas Day.

Whilst all your rivals are staying indoors eating mince pies and stuffing their faces with turkey, and sausages wrapped in bacon – you can be out there getting in the base miles. Never forget – that will be 87 rainy and windy miles that you’re competitors have lost to you – forever. Physical gain marginal – psychological advantage – incalculable.

I have also heard this Christmas Day theory previously expounded by no less a cyclist than- a certain Mr Lance Armstrong – who to his name holds the impressive palmeres of – 3rd Overall in the Tour of Sweden (1993) and 1996 winner of La Flèche Wallonne.

For those who may have forgotten who Lance Armstrong is – he has apparently taken up golf because he’s attracted by golf’s code of honour and sportsmanship. The ironic thing is that apparently in the UK – golf membership is in free fall because all the former golfers are taking up cycling. Cycling is the new golf according to the BBC.

MAMILs and WAMILS will one day rule the world – except not quite, because a good MAMIL will not be out cycling on Christmas Day, he will be too busy unwrapping his – Rapha festive neoprene lined, vintage cycling, limited edition, cotton cap. No need to go cycling, as long as you have the gear.

Anyway, back to my Christmas Day, six and a half hour, smash it up all the hills in the Yorkshire Dales. I hope there’s a super strong tailwind on Christmas – because it will make my up coming seven hour training session even more epic, and into the bargain I’ll be able to pick up a hat full of KOM segments – if that isn’t the Christmas spirit I don’t know what is. And one thing I’ve learnt from 15 years of cycling – it’s never too early to start training for the British hill climb season in October.

Today, I didn’t go out at all, and I feel suitably guilty, depressed and convinced of a useless up-coming season. I spent all day waiting for the weather forecast of 6mm of rain to appear. It never did. I was lulled in to a false sense of security that the weather would be too bad for cycling today. I couldn’t work out if I was happy – that the weather wasn’t quite as miserable it was supposed to be. Instead I went to Bradford – (which isn’t necessarily the most obvious cure for when you feel at a lost end.)

But, even Bradford has the capacity to surprise.

All quiet on the cycling front

December 8, 2014 by tejvan

I’m steadily clocking up the miles – long, lonely trundles through the Oxfordshire countryside. It is all rather unremarkable, leaving not so much to write about. It’s hard to get too excited by logging steady mile after steady mile. So far I am really enjoying the winter training; it’s just that it all seems one speed and quite unremarkable.

It’s bleak mid winter, but it’s still quite beautiful. Not the most obvious time of the year to reinvent yourself as a touring cyclist, but there’s a lot to be said for Oxfordshire when the sun is out – even if it is mid-winter

***

When I came back from a short lived cold last week, the weather had distinctly changed from mild Autumn to proper cold winter. It’s time to get out the thermal layers, the hotpads, and pretty much everything bar the kitchen sink. It’s the time of the year where it takes me longer to get ready for a ride than it does to read all the things that interest me in Cycling Weekly; last week I finished the comic in a record time of 1.28 minutes – The competitive spirit is still there, even if it is getting a PB for finishing a cycling magazine.

On the positive side, I’m able to combine winter training rides whilst indulging in another very part-time hobby of mine – observing railway infrastructure. I’ll keep this brief as I appreciate I’m really scrapping the barrel of a cycling blog, when I resort to describing railway bridges observed on route.

A freightliner on the Banbury to Oxford railway with a viaduct nearer by. This is near Souldern, I was dissappointed not to get a better view of the viaduct after cycling 30+ miles but it is all training I suppose. I do like seeing freight trains because it means less lorries on the road. If only we could transport more by rail…

Benefits of shaving legs (cycling)

September 24, 2014September 24, 2014 by tejvan

Many people asked about the benefits of shaving your legs. I was surprised by the aero benefits of shaving legs. According to this video, in tests at Specialized wind tunnel, one rider saved an estimated 82 seconds saved in a 40km time trial. The average for less hairy cyclists was still close to a minute. I suppose it’s always worth remembering that an estimate 90% of aero drag comes from your body not bike. The good news is that a razor is an awful lot cheaper than buying a new bike. You would have to spend a lot money to get 82 seconds saving from a new bike.

Would be interesting to know about shaving arms. Something never done in the pro peleton. Though, I know Chris Boardman said he shaved his arms for the world hour record attempt.

I’ve updated my posts – ways to improve aerodynamics, which had nearly 20 ideas, but no mention of this – which has probably highest benefit / cost.

Just in case you need it:

Other reasons to shave legs include:

Britwell hill

September 28, 2020September 17, 2014 by tejvan

Britwell hill is a short 0.6 miles hill, averaging 9% and having 85 metre of height gain. It is 15% at the steepest, near the top. It has been used in local club hill climbs for quite a long time. It is a simple hill – going straight up the Chiltern ridge with no attempt at devising any kind of hairpin – it provides an imposing view as you approach from the village of Britwell. It is similar in length to hills like The Rake and Streatley (though not quite as steep as these hills) It is a good test for a short two and half minute kind of climb. It gets steeper as you go up the hill. The 100 Climbs version includes a section of false flat at the top, where the gradient becomes very gentle, you have to aim for just after the house and garden at the top of the hill on the left.

- Distance: 0.63 miles
- Average gradient: 8%
- Maximum gradient: 15.0%
- Elevation gain: 83 m

The road surface is good and traffic is light. Though a big drawback is that the road is quite narrow at the bottom, in places it can be hard for a bike and car to squeeze past. I was able to do several intervals without any problems, but you might be unlucky.

A windmill near Britwell hill was apparently featured in the film ‘Chitty Chitty Bang Bang’ Maybe the car starts flying when making the descent of the hill. You can certainly get a good speed going down, though watch out for approaching cars on the narrow bit.

I rode out Tuesday to have a go at a few intervals. Irritatingly I got the theme tune to ‘Chitty Chitty Bang Bang’ in my head. As much as I admire any film with the lead character of Dick Van Dyke and a person called ‘Truly Scrumptious’, it’s not a theme song you particularly want going around in your head when you’re trying to do all-out 2 minute intervals.

Fortunately, when you do an intense effort, everything gets blocked from the mind – even the most catchy song lyrics. That’s another bonus of hill climbs I’d never thought of before.